Please Stretch!

Total
Shares

Hey, hey!

Do you feel tight before, after, or during your workouts? It’s your body’s way of telling you to give your muscles a good stretch!

Because there are SO many different ways to stretch, I wanted to share some of my favorite techniques!

Whether I am teaching a bootcamp or working one on one with a private client, I always begin the workout with dynamic stretches—moves that get their bodies moving while also loosening up their muscles. Once we are finished with the workout, I implement a series of static stretching to target specific muscle groups and to bring their heart rate down.

If the studio or the client has a foam roller on hand, I will use one of my favorite forms of stretching, myofascial release, before and after their workout. Foam rolling applies pressure and really releases any tension in the muscles.

As an ACE Certified Personal trainer, I love to use their definitions to help you understand the different types of stretches.  

Dynamic Stretching:
Unlike static stretching, dynamic stretching requires the use of continuous movement patterns that mimic the exercise or sport to be performed. Generally speaking, the purpose of dynamic stretching is to improve flexibility for a given sport or activity.

An example of dynamic stretching would be a sprinter doing long, exaggerated strides to prepare for a race.

Static Stretching:
The most common stretching technique, static stretching is executed by extending the targeted muscle group to its maximal point and holding it for 30 seconds or more. Usually performed after your workout.

There are two types of static stretches:

  • Active: Added force is applied by the individual for greater intensity
  • Passive: Added force is applied by an external force (e.g., partner or assistive device) to increase intensity

Myofascial Release:
Through the use of a foam roller or similar device, myofascial release relieves tension and improves flexibility in the fascia (a densely woven specialized system of connective tissue that covers and unites all of the body’s compartments), and underlying muscle. Small, continuous back-and-forth movements are performed over an area of 2 to 6 inches for 30 to 60 seconds. The individual’s pain tolerance will determine the amount of pressure applied to the target area.

Enjoy your workouts, and don’t forget to stretch before and after!

Peace & Love,

Emily Burkhardt
@thehealthyhustle

 

Leave a Reply

Your email address will not be published. Required fields are marked *

🌼 Let's Be Friends 🌼

Join my newsletter to get recipes, wellness tips, & more!

You May Also Like

Why I Fast on Mondays

Monday: oh, the duality of it. I love Monday and I also hate it with a deep passion. I hate that it will take a full 5 days for the weekend/nachos to arrive. I hate that I have to answer my emails. I hate that my alarm goes off and wakes me from my Sunday slumber. Yet, once I’m conscious I remember that I love waking up early on a summer Monday, hitting the streets before 8am when the city is still sleepy and heading out for a slow sweat at SLT. I love hitting the re-set button and having another chance to do and be. I also love fasting on Mondays, my chosen day of the week to detox until dinnertime (if you’re forced to begin your week, you may as well dive in head first).
View Post

The 100 Workout

Hey, hey! Find a 100 dollar bill? Get 100% on a test? Both will make you extremely happy, correct? The number 100 is always linked to greatness, and that is…
View Post

How To Cure Your Hangover For Your Big Meeting

Everyone knows they should drink their body weight in water when they get home from a sloppy night out, drink some coffee the next morning, and gorge on greasy pizza. But what about the tricks of the trade that are lesser-known aids for helping quell a hangover that is so impending that the Homeland Security Advisory System switches the danger zone from orange to red (sorry, guys – the times are a’troubling me)? Here are my personal tricks that truly, honestly help me move through a hungover place to a less hungover place when I wake up at the crack of dawn after a night out, stumbling around my room looking for something to save me from myself…
View Post

My New York Apartment Tour

Welcome Home. My apartment in the Village is my sanctuary from the bustling city below. It’s also the place I moved into when my last relationship ended, so making it…
View Post